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Training Plan for Monday January 28th 2019

A1) i) single arm DB press ii) single arm landmine press

- i) 5 sets of 10 alternating ii) 6 sets of 5/5

A2) seated L-sit variation

- 5 sets of 10-60s

A3) single arm DB high pull

- 5 sets of 6/6

B) 3 min to complete each task for time

00:00 - 3:00 - 50/40/30/20 cal bike

3:00 - 6:00 - 50/40/30/20 wall balls - 6% of 3RM f.squat

6:00 - 9:00 - 50/40/30/20 ground to overhead - plate

9:00 - 12:00 - 50/40/30/20 step down box jump overs

12:00 - 15:00 - 50/40/30/20 push up variation


C) Accessory

- 2 min ankle rotations per side
- 1 min prone Y-s

Notes:

- adhere to green-yellow-red light in part A1)
- aim to hold easier L-sit variation for longer rather than harder variation for less time
- pick the number that allows you to finish with approx 30-15s remaining in each test, the goal is to never get time capped